Top 5 Ways To Train On Your Commute!

We love commuting by bike, we have done numerous videos on the benefits, but if you have forgotten, it's fun, it's cheap, it's potentially faster if you work in a busy town or city and the big one is it keeps you FIT!! Here are our top 5 sessions to incorporate into your commute!

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[gcn]

Do you include any of these into your commute? Let us know 👇

[pukas]

I've been blown away with how little biking ten miles a workday has done for my fitness. I've been doing it for about two years now but I am still pretty out of shape. Thanks for this video, helps me see that I have to push it to see returns, spinning the legs does very little on it's own.

[geoffreyhoney]

I've done 20 second sprints embedded in my commute but I LOVE this inventory! Super video! Super content! Thanks Hank! And thanks GCN! Please keep them coming!

[ryanmussett]

Until having my now 10 week old baby boy I was training solid 90mins+ daily, a mix of outdoors and indoors. All of a sudden that just couldn't happen, not in this season anyway. My only option was to make the most of my 6-10mi (each way) commute. I have a few Strava segments set up as reference points for efforts, drilling different techniques and workout zones on different days with a Z2 ride on the way home.

Honestly, I have loved every second of it and interestingly seen some surprising physiological adaptations and raised my average speed in this season. I'm very tempted to keep this going through the winter.

[endcensorship]

One of my “fittest years” I had a job 20 miles from home, and the commute had a two plus mile hill in the middle. The only thing that stunk was I had an unbalanced tan, my left side really got the sun. Oh, and I caught the wind both ways. Yay.

[ScrapKing]

I have been doing sprints on my commute for decades. It’s called being late so pedalling hard, but then hitting a red light so pedalling gently as I coast to a stop, and then waiting for it to go green. Repeat. Who knew that traffic signals and being late for work were collaborating to give me intervals training these last couple of decades? :-D

[Jose-xepw]

Man, these are some great tips. Will be integrated in next weeks commute

[bleskiven]

I have the great benefit of being able to train both as a part of work, and after. That leaves my commute as a great tool for getting overtrained. I really have to be disciplined about the two large hills along the way (193m elevation in 9, 4km). I try very hard to not be late, because when I am, I go too hard...

[MAdDyMatt]

I commute daily to the Grocery store only about 5 kms round trip still record it on my Garmin watch.

[aarons]

Actually just did my first ever commute by bike today. 21km ride along the Nice to Monaco road. Hills, flats, and mental French drivers on the road. Bliss.

I'll try and throw these tips in.

[Kaiserfa]

I commute around 30 km one way two work 2-3 times per week and I have been doing intervals for the last 1.5 years or so. It can really boost your fitness! With my flat, relatively rural commute, I find short intervals (30/30s, 4 min VO2max) are easier to integrate between intersections etc. Also, I'm always riding easy in the morning, I really can't go hard having just gotten up...

[notthemessiah]

It’s so nice going for a ride at the end of the week without carrying a rucksack because the bike feels so much more responsive

[declanfaughey]

My daily commute is 50km but I love it, one of the best ways to get fit on your commute is to get into a strava segment battle with a mate and before you know it you are pushing yourself harder just to say " look who is faster than you " so much fun.

[MrBaggers]

Going to try each of these sessions next week on my commute and having to go through Richmond park makes the effort worth it!

[almightyyotto]

those sprints are what make you a beast

[OutofTouch]

I like the way you increase wind resistance by strapping a suitcase to your back too.

[fredmcgough]

I lived one mile from my job. So I sprinted from my house to work work in the morning because if I was late my boss would write me up. I would take longer ride home to relax. Thanks for the content!

[bealachnaebad]

I commute 3-4 times a week, 24-25km each way, 12kg CX bike and leave shoes, trousers & towel at work. Stick to the same route for time and familiarity but have a few others planned in komoot to mix it up.

Typically sit in z2/z3, with more threshold on the return. Unfortunately start the day with a short 9%avg (14%max) climb just out the door with zero warm up. However, have a lovely 1.6km, 4.7% avg. climb 40min into the commute that I normally try and match or just beat my PB using the Garmin to track time ahead/behind. I get to the top feeling great I’ve beat my PB and Garmin immediately slaps me back down by showing WvA’s best time for the segment.

My trackstanding has improved massively, it’s one of the most useful things to master for commuting and improving bike handling. I find it’s great for doing short maximal/near maximal efforts away from traffic just before or just as the lights change.

[TonInter]

Fantastic video, thanks for the ideas. Coincidentally, I'm commuting tomorrow by bicycle, perfect opportunity to try these out.

[apm]

Paniers make sure I don't have sweaty back when I get to the bus station. Backpacks aren't great for commutes for me.